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Workout of the Day – Wednesday

Front squat and power clean 60% 2+2 65% 2+2 70% 2+2×3 4×18 c2b Rest 1 min between 5rft X thrusters 200m run Rd1: 15reps (115/80) Rd2: 12reps (135/95) Rd3: 9reps (155/105) Rd4: 6reps (185/135) Rd5: 3reps (205/145)

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Workout of the Day – Tuesday

Gymnastics Conditioning 18 Strict HSPU Rest 1:00 15 Strict HSPU Rest :45 12 Strict HSPU Rest :30 9 Strict HSPU Rest :15 6 Strict HSPU *Doesn't have to be unbroken 800 M run 30 double dumbell clean and jerk 50/35 30 burpee pull-ups

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Workout of the Day – Thursday

Snatch 3 X 3 50%, 60%, 70% Clean same format 3:00 on/1:00 off Push press X 7 (135/95) T2B X 9 Box Jump X 11 3 Rounds Intent: Efficiency and speed. Building off last weeks work to rest progression! Focus on the recovery aspect and using the 1:00 to your biggest advantage. Go hard when working to anticipate the rest

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Workout of the Day – Tuesday

3 position power snatch, 3 position power clean. 3 sets each. Work for form Then For time 200 m S.A farmer carry 21 hspu 21 ttb 200 m S.A farmer carry 18 hspu 18 ttb 200 m S.A. Farmer carry 15 hspu 15 ttb

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